Do-It-Yourself Sciatica Prevention

By
ProMed Pain Rehabilitation Institute
|March 18, 2015

Do you love taking on home improvement projects or recreating restaurant
recipes at home? If so, you are certainly the do-it-yourself type. You
should be happy to know that when it comes to preventing back pain from
herniated discs or sciatica symptoms, you can also engage that ‘can-do’
personality and try some of the following tips that will keep your spine
strong, flexible and pain-free:

Tip: Get Active Maintaining an active lifestyle is the best thing you can do for your
body, mind and soul. Swimming, walking and jogging are all excellent ways
to stay on the move. Yoga and Pilates are great for improving core strength
and promoting flexibility. Choose a program that is appropriately suited
to your level of fitness and physical limitations. The instructor should
be qualified and experienced in teaching adults with back pain. As with
any exercise, over challenging yourself with strenuous poses can lead
to muscle strain or herniated discs, causing more harm than good. When
beginning any new exercise routine, be sure to get your doctor’s
thumbs up.

Tip: Early to Bed, Early to Rise… Getting enough quality sleep is critical to helping your body stay healthy
and strong. Specialty pillows and the right mattress can help maintain
good sleep posture. Sleeping on your side, with your knees slightly bent
may ease or prevent pain from sciatica. In fact, a 2013 study published in the
Journal of Pain Research found that sleep deprivation was a significant factor among individuals
with chronic back pain. Keep your bedroom tech-free and engage in soothing
activities at least one hour before bedtime to promote restful sleep.

Tip: Mind Your Posture As you were told since you were little, stand up straight! It’s
not a pain to stand properly, or sit up straight. However, it is a pain
to live with chronic sciatica. So, if better posture has been proven to
strengthen back muscles; protect the spine; and alleviate excessive vertebral
disc pressure, why would you continue slouching?

Tip: Achieve Your Healthy Bodyweight Research abounds with evidence that obesity is linked with chronic low
back pain, along with many other health woes. Adding regular daily exercise
and improving your nutrition will help shed excess weight that puts stress
on your spine. The December 2013 issue of the American Academy of Orthopaedic
Surgeons journal
NOW reports that obesity is linked with a fourfold increase in the likelihood
for developing low back pain.

Prevention is truly the best medicine. While it’s a reality that
an ageing spine undergoes inevitable and natural changes that could lead
to pain, there is still a lot you can do to prevent your own back pain
and sciatica from conditions like muscle strain, connective tissue damage
and even herniated discs. Think of it as nurturing nature and tricking time!

The information on this website is for general information purposes only.
Nothing on this site should be taken as medical advice for any individual
case or situation. This information is not intended to create, and receipt
or viewing does not constitute, a doctor-patient relationship.